The X Factor

The X Factor

Flexibility training one of the most overlooked keys to improving yardage and control. Without it strength cannot be converted into club head speed and power. One of the fundamental keys to yardage and control in the golf swing is the amount of separation a player can generate between the upper and the lower body. It is sometimes referred to as the Xfactor.

Xfactor = amount of upper body rotation – the amount of lower body rotation

What you need to know about improving your Xfactor or the amount of separation between your upper and your lower body;

 1. Mobility

You need good flexibility between the upper and the lower body. This requires both good muscle extensibility and good joint range of motion in all of the segments of the kinetic chain. Good thoracic spinal rotation/extension and lat length are critical. All of the torso muscles that cross the pelvis must also have limited restrictions to produce good separation – the hip flexors, QLs, and obliques to name a few.

2. Stability

You cannot mobilize what you cannot stabilize. You need to be able to effectively stabilize your pelvis to provide a solid base of support for the upper body to rotate on. For example, if you have poor pelvic stability, and the shoulders turn 90 degrees while the hips turn 80 degrees, you will only be able to achieve 10 degrees of separation. Good gluteus maximus/medius and lower abdominal strength are required to stabilize your pelvis in order to achieve a good xfactor.

Try these Five Key Exercises to Improve Your Cross Factor

1. Leg Overs

2. Open Books
 
3. Long Turns with Club – Half Kneeling

4. Open Books Rib Cage Stretch

5. Hip Twister